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08/05/25 Thursday Workout of the Day

Warm-Up Flow

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs 


General Prep (4-6 min)  

2 Sets: For Quality

5 Hang Muscle Snatch + 5 Hang Power Snatch + 5 Overhead Squats

:15 Ring Support Hold 

:15 Bottom of Ring Dip Hold


Specific Prep 

Ring Muscle-Up Class Progression (Coaches Notes) *can go through this before the Snatch EMOM or After when you plan to go through a primer for “Amanda” 

– 

Build Loads over 3-4 Sets 

Slow Pull Power Snatch

Overhead Squat

Squat Snatch

– 

Then adjusting to starting weight on the power


Weightlifting

10:00 EMOM

1 Snatch @ 80%+


Workout of the Day

"Amanda"

9-7-5

Ring Muscle-Ups

Squat Snatch


Load: 61/43kg


Goal: 4–8 minutes

Time Cap 12 minutes

Stimulus: High-skill gymnastics and barbell cycling under fatigue

RPE: 9/10

Focus: Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue


RX+: 

12-9-7

Ring Muscle-Ups

Squat Snatch


Load: 61/43kg


Level 2:

For Time:

12-9-7 

Pull-Ups

Ring Dips 

Squat Snatch


Load: 43/30kg


Level 1:

For Time:

12-9-7 

Ring Rows

Ring Push-Ups

Hang Power Snatch


Load: 20/15kg


Mobility

PRVN Recovery #5


Optional Accessories

3 Sets: For Quality

10-12 Ring Rows*


*Feet Elevated if you can maintain good positions for 10-12 reps


 
 
 

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